Which is healthier, Kale or Milk (Skim)?

Kale wins in 8 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Milk (Skim) has 34 calories and 3.4g protein.

How many calories are in Kale vs Milk (Skim)?

Kale contains 49 calories per 100g, while Milk (Skim) contains 34 calories per 100g.

Which has more protein, Kale or Milk (Skim)?

Kale has more protein with 4.3g per 100g compared to 3.4g.

Kale vs Milk (Skim)

Nutrition Comparison per 100g

Kale 8

2 Milk (Skim)

Vegetables vs Dairy & Eggs

Side-by-Side Nutrition Facts

Nutrient	Kale	Milk (Skim)	Better
Calories	49kcal	34kcal	Milk (Skim)
Protein	4.3g	3.4g	Kale
Total Fat	0.9g	0.1g	Milk (Skim)
Carbohydrates	8.8g	5g	Kale
Fiber	3.6g	0g	Kale
Sugar	2.3g	5g	Kale
Vitamin C	120mg	0mg	Kale
Calcium	150mg	122mg	Kale
Iron	1.5mg	0mg	Kale
Potassium	491mg	156mg	Kale

Macronutrient Breakdown

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Milk (Skim)

Protein: 3.4g Fat: 0.1g Carbs: 5g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Kale vs Milk (Skim) — Key Takeaway

Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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